Fitness Ropes – 12/5/13

(You can find our schedule of classes at:  https://app.gritness.com/groups/94)


Tonite we have a circuit focusing on core and upper body (no doubt you are a little sore in the glutes, quads and hamstrings if you were here on Tuesday so any lower body tonite is just to amp up the cardio effect). The setup tonite will allow partners at each station – so pair up and push each other!

Beginner/Intermediate Class
45 sec per station, rest 30 sec to transition between stations X 2 rounds

1. Swiss Ball Seated Rope Waves
2. Up/Down Planks
3. Rope Superman Waves – Left Hand
4. Cross Body Mountain Climbers
5. Rope Superman Waves – Right Hand
6. Standing Alternating Knee to Opposite Elbow
7. Rope Jacks

Recommended Cooldown – Sun Salutation Sequence

 

Advanced Class
45 sec per station, rest 30 sec to transition between stations X 3 rounds

1. Swiss Ball Seated Rope Waves
2. Up/Down Planks
3. Rope Superman Waves – Left Hand
4. Cross Body Mountain Climbers
5. Rope Superman Waves – Right Hand
6. Standing Alternating Knee to Opposite Elbow
7. Rope Jacks

Recommended Cooldown – Sun Salutation Sequence

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